Nutrition Diet: Do people in Australia get enough vitamin D? A comprehensive guide

November 9, 2025 •

4 min read

At the end of winter, approximately 36% of Australians are vitamin D deficient, with rates much higher in the southern states. This significant statistic prompts a crucial health question: do people in Australia get enough vitamin D to maintain optimal wellbeing year-round?

Quick Summary

Many Australians struggle with vitamin D deficiency, particularly during colder months and in southern regions, due to a combination of seasonal factors, risk groups, and insufficient dietary sources.

Key Points

Prevalence: Up to one-third of Australians are vitamin D deficient in winter, with higher rates in southern states, despite the sunny climate.
Sources of Vitamin D: The primary source is sunlight exposure, balanced with sun protection measures. Dietary sources are limited but include oily fish, fortified foods, and UV-exposed mushrooms.
Risk Factors: High-risk groups include the elderly, people with dark skin, those with limited sun exposure due to lifestyle or clothing, and individuals with malabsorption issues.
Health Impacts: Deficiency can cause bone pain (osteomalacia), rickets in children, osteoporosis, muscle weakness, and may be associated with other health conditions.
Recommendations: A multi-pronged approach is recommended, combining smart, limited sun exposure when UV levels are low, eating vitamin D-rich foods, and considering supplements under medical supervision for confirmed deficiency.

The Vitamin D Paradox: Sun and Deficiency in Australia

Australia is known for its sunny climate, so it may come as a surprise that a significant portion of its population has insufficient vitamin D levels. The paradox is that, while sun exposure is the primary source of vitamin D, Australia's high UV levels also necessitate strict sun protection, which limits our body's natural production of the vitamin. A recent Curtin University study, published in the Journal of Human Nutrition and Dietetics, highlighted that 95% of Australians have low vitamin D intakes from food alone, further compounding the issue.

How Prevalent is Vitamin D Deficiency?

National data reveals that deficiency is a common health issue for many Australians. According to the Australian Bureau of Statistics, just under one in four adults (23%) had a vitamin D deficiency in 2011–12. However, this rate fluctuates dramatically with the seasons. A more recent report from Clinical Labs notes that by the end of winter, roughly one-third of Australians are deficient. The disparity is particularly noticeable based on location. Winter deficiency rates are significantly higher in southeastern states like Victoria (49%) and Tasmania (43%) compared to northern areas such as Queensland (15%).

Factors Contributing to Low Vitamin D Levels

Several interlocking factors contribute to suboptimal vitamin D levels in Australia, making it a complex challenge to address purely through diet.

Limited Sun Exposure

Sunlight, specifically ultraviolet B (UVB) radiation, is the most crucial factor for vitamin D production in the skin. However, many Australians don't get enough exposure for various reasons:

Seasonal Changes: The angle of the sun in winter, especially in southern latitudes, means UVB rays are weaker and less effective.
Sun Protection: Due to high skin cancer risk, Australians are diligent about using sunscreen and protective clothing when the UV index is 3 or higher, which reduces vitamin D synthesis.
Indoor Lifestyles: Many people spend most of their time indoors for work or leisure, reducing incidental sun exposure.

Increased Risk for Certain Groups

Some individuals are at a higher risk of deficiency regardless of the season:

Elderly and Housebound: Individuals in care facilities or those who are housebound have very limited outdoor access.
People with Dark Skin: Higher melanin levels in darker skin naturally reduce the amount of vitamin D produced from sun exposure.
Veiled Women: Clothing that covers most of the body can prevent sufficient sun exposure.
Individuals with Malabsorption: Conditions like Crohn's disease or celiac disease can interfere with the absorption of vitamin D.
Obesity: Body fat can sequester vitamin D, making less available for use by the body.

Low Dietary Intake

While sunlight is key, diet plays an important supporting role. The recent Curtin study found that average dietary intake for Australians is far below international recommendations. Unlike some countries with mandatory fortification programs, Australia has voluntary fortification for many products, and the natural food sources are limited.

Health Impacts of Vitamin D Deficiency

The consequences of insufficient vitamin D extend beyond just bone health, potentially affecting various bodily systems.

Bone Health: A lack of vitamin D can lead to bone pain (osteomalacia) in adults and bone deformities (rickets) in children. It can also increase the risk of osteoporosis and fractures, particularly in older adults.
Muscle Function: Fatigue, muscle weakness, and aches are common symptoms, even with mild chronic deficiency.
Immune System: Vitamin D is crucial for a healthy immune response, and deficiency has been linked to an increased risk of infections.
Other Conditions: Emerging research suggests associations between low vitamin D and cardiovascular disease, diabetes, and certain cancers.

Optimising Vitamin D: The Multi-Pronged Approach

Given the limitations of relying solely on sun exposure, a balanced approach is necessary for maintaining adequate vitamin D levels.

Increase Dietary and Fortified Food Sources

Oily Fish: Fatty fish like salmon, sardines, and mackerel are among the best natural food sources.
Mushrooms: Mushrooms that have been exposed to ultraviolet (UV) light are a good source. Look for specially labelled varieties at the supermarket or expose your own.
Eggs: The yolks contain a small amount of vitamin D.
Fortified Products: Incorporate fortified foods like margarines, some milk, soy milk, and cereals, checking the label for added vitamin D.

Sun Exposure vs. Protection

Winter Strategy: During months of low UV index (below 3), which typically applies to autumn and winter in southern Australia, safe sun exposure of the face and hands for 5–15 minutes several times a week may help boost levels.
Summer Strategy: When the UV index is high, incidental exposure during daily activities is often sufficient. Adhere to the Cancer Council's SunSmart guidelines to avoid skin damage.


Source	Pros	Cons
Sunlight	The most effective natural source.	High risk of skin cancer in Australia if overexposed. Ineffective in winter in southern regions.
Dietary Foods	Provides other nutrients. Safe and accessible.	Very few foods contain significant amounts. Low overall intake in the population.
Supplements	Guaranteed dosage. Circumvents sun exposure risks.	Dosage must be medically supervised. Not a replacement for a healthy diet.

Consider Supplements if Necessary

Supplements are often recommended for those with confirmed deficiency or in high-risk groups. Australian Therapeutic Guidelines suggest supplementation for people with levels below 50 nmol/L. It is important to note that the appropriate amount should be determined by a healthcare professional.

Conclusion: Navigating Your Vitamin D Needs

While Australia's sunny image might suggest otherwise, a significant portion of its population struggles to get enough vitamin D due to the necessary balance between sun exposure and protection, along with insufficient dietary intake. Understanding your individual risk factors and adopting a balanced approach—combining smart, limited sun exposure during low UV times, focusing on vitamin D-rich foods, and potentially supplementing under medical guidance—is key to preventing deficiency. Given the potential health consequences, it is a crucial component of a balanced nutrition diet. If you have concerns about your vitamin D levels, consulting a healthcare professional is the best course of action. For more information on vitamin D and overall health, you can visit Healthdirect, an official Australian government resource.

Frequently Asked Questions

Australians face a paradox where sun protection is necessary to prevent skin cancer, limiting exposure to UVB rays that produce vitamin D. Seasonal changes, especially in southern states, and indoor lifestyles also contribute to lower levels.

Many people with mild deficiency have no symptoms. However, chronic or severe deficiency can cause bone pain, muscle weakness, and fatigue. The only way to know for sure is a blood test, which can be arranged by your doctor.

You can increase your levels through safe, limited sun exposure during periods of low UV index (below 3) and by eating foods like oily fish, eggs, and UV-exposed mushrooms. Fortified foods are also a good source.

No, supplementation is generally recommended only for individuals with confirmed vitamin D deficiency or those in high-risk groups who cannot get adequate sun exposure. It is important to consult a healthcare professional before starting supplements.

Groups at higher risk include the elderly and housebound, people with naturally dark skin, veiled women, individuals with medical conditions affecting absorption (e.g., coeliac disease), and people with obesity.

For most people, it is very difficult to get enough vitamin D from diet alone. A Curtin University study found 95% of Australians have low dietary vitamin D intake, as few foods naturally contain significant amounts.

When the UV index is low (below 3), limited sun exposure of about 5–15 minutes on exposed skin is often enough. When the UV index is high, incidental exposure during daily activities is sufficient, and sun protection is crucial.